4-Minute Metabolism Booster<\/strong><\/p>\nWhat Makes HIIT Effective?<\/h2>\n
There are plenty of reasons why HIIT is such an effective workout. One, it doesn\u2019t take a lot of time, which makes it feel a lot more accessible. Two, you can incorporate it into almost any type of exercise you enjoy, like swimming, running, or biking, so working out won\u2019t feel like a chore. Three, you don\u2019t necessarily need any fancy equipment or a gym membership to reap big rewards.<\/p>\n
\u201cHIIT training leads to improvements in fitness,\u201d says Chris Gagliardi, an American Council on Exercise (ACE) Certified Personal Trainer and Health Coach in San Diego, California. Your body will be able to deliver more oxygen to your muscles per minute, giving you more sustained energy, as well as enabling you to work out at higher intensities for longer periods of time without lactate building up in your bloodstream, which can eventually make you feel sick and unable to perform. \u201cThis adaptation is important because it enhances one\u2019s ability to sustain higher-intensity exercise for longer periods,\u201d says Gagliardi. \u201cHIIT workouts are effective because they progressively overload the body, and progressive overload is needed for those positive adaptations to occur.\u201d<\/p>\n
Are Mini HIIT Workouts Effective?<\/h2>\n
In short, the answer is a resounding yes. Mini HIIT workouts are surprisingly effective, despite the fact that they can be completed in less time than it takes to watch your favorite sitcom. \u201cMini HIIT workouts are also known as reduced-exertion high-intensity training [REHIT],\u201d says Gagliardi. \u201cThis type of training offers a modification of traditional HIIT by reducing the number of alternating high- and low-intensity rounds.\u201d<\/p>\n
In one ACE-supported research study on REHIT, an eight-minute, 40-second REHIT protocol was used to see if this short-duration workout could indeed be effective. The results showed that the workout had a high level of adherence and improved maximal oxygen uptake, systolic blood pressure, waist circumference, cardiometabolic health, HDL cholesterol, and triglycerides after eight weeks of participation. All of this occurred by exercising using REHIT for approximately ten minutes a day!<\/p>\n
How Long Are HIIT Workouts?<\/h2>\n
HIIT workouts typically range anywhere from 10 to 30 minutes. However, the time you spend exercising really depends on your specific needs and goals. (For reference, the CDC suggests getting 150 minutes per week of moderate-intensity activity, and making that a combination of muscle-strengthening and aerobic exercises. Break that 150 into smaller, manageable chunks and squeeze in a mini HIIT workout when you can.)<\/p>\n
According to the experts, HIIT has benefits across the board for everyone, regardless of the amount of time you have allotted in your schedule. So don\u2019t be afraid to mix it up, and grab the opportunity to squeeze in a short workout between meetings or before putting the kids to bed.<\/p>\n
\u201cI would say 5 to 20 minutes is ideal for a mini HIIT workout,\u201d says Atkinson, who advises incorporating HIIT, strength training, walking, and mobility exercises like foam rolling and stretching into your regular routine. \u201cIf your goal is to get sweaty and you\u2019re short on time, mini HIIT workouts are great. You\u2019ll feel better and more refreshed if you get in a quick sweat. You can also burn a lot of calories in a short period of time.\u201d<\/p>\n
The Benefits of a Mini HIIT Workout<\/h2>\n
Although there are plenty of pluses of mini HIIT workouts, the most obvious is their timesaving aspect. Not everyone has an hour to spare to work out every day, and with the many responsibilities people are juggling, it\u2019s easy to let exercise fall to the bottom of the \u201cto-do\u201d list.<\/p>\n
According to the National Council on Strength & Fitness, a main reason that people fail to meet their fitness goals is because they run into scheduling and prioritizing issues. \u201cOne of the most important benefits of HIIT is adherence [of exercisers],\u201d says Gagliardi, who says people are mistaken when they assume an exercise session has to be an hour or longer. Then, \u201cif they don\u2019t have 60 minutes available, they choose to do nothing instead. This is a form of \u2018all or none\u2019 thinking. However, with REHIT, adaptations can occur in a significantly reduced amount of time.\u201d With lack of time being a primary reason people give for not working out, the expert says REHIT is a solution to this barrier.<\/p>\n
How to Get Started With HIIT Workouts<\/h2>\n
You don\u2019t need to be a Division I athlete to start doing HIIT workouts. However, it\u2019s important to assess your current fitness level and consult a doctor before you begin any new exercise program. In addition to getting a physical exam from your doctor, ACSM suggests that people living more sedentary lifestyles should work up to HIIT workouts by first participating in \u201cconsistent aerobic training (three to five times a week for 20 to 60 minutes per session at a somewhat hard intensity)\u201d for at least several weeks.<\/p>\n
\u201cYou should consider your workout history, current or past injuries, and current imbalances,\u201d advises Atkinson. \u201cThese all need to be addressed. Generally, HIIT includes jumping and lateral movements, which can be high risk for people with no experience.\u201d Atkinson says that working with an instructor in person is helpful for learning proper form.<\/p>\n
Can You Do Your Own At-Home HIIT Workout?<\/h2>\n
There are plenty of resources available to get started with mini HIIT workouts at home. (DailyOM, for example, offers a popular HIIT Yoga Fusion online course.) \u201cAlways do your research and read reviews,\u201d says Atkinson, whose gym, Sweat 60, offers an online program. \u201cThere are a lot of options available. If you have experience doing HIIT classes, you can definitely do these workouts at home.\u201d<\/p>\n
Otherwise, you can search for in-person HIIT classes and find ones with excellent reviews, ask neighbors to recommend gyms they like, or stop into a local fitness center or YMCA to see if they offer short HIIT workout classes.<\/p>\n
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